Workout at a Specific Heart Rate Goal

In swimming we often set target time goals for aerobic repeat sets. To try something different, set a specific target heart rate for your swimming set. For example, try swimming 10×100 freestyle at a heart rate of 140 on 10 seconds rest between each 100. You can gauge how well you are doing on the set by comparing your times to your heart rate to better understand your performance. To make this feedback even more useful, try swimming the set first at a pace where you think you can maintain 10 seconds rest at a 140 heart rate. Then swim the set on a resting interval and see if you can beat your previous pace without letting your heart rate peak.